Archive for month: October, 2016

When you eat, there are some very important things to keep in mind. I’m not going to call them rules, because I don’t want to completely take the joy out of eating for you. With that in mind, there are some principles below that you should follow. The first one is the biggest one of all: FOOD IS FUEL.

Nutrition Principle #1 – Food Is Fuel.
Food is to your body what gas is to your car. 256 Big Mac’s have the same amount of kcal or joules to fuel a car to go a mile. The better the fuel, the better you perform…and without it, you’re going nowhere. Food gives you power, not the other way around.

Nutrition Principle #2 – Eat Within Balance.
Different types of foods serve different purposes in your body. It’s important to make sure you’re getting all of them, and in the right portions. Fill about a quarter of your plate with protein, such as a chicken breast, and another quarter with starch, such as potatoes, bread, rice, or pasta. The other half of your plate should have vegetables, and salad. For those whose diets include dairy, meals can include a cup of milk, a carton of yogurt, or a slice of cheese.

Nutrition Principle #3 – Carry Protein Bars.
You never know when you’ll be in a situation when the food choices will be unacceptable or out of balance. That’s why you should always carry a couple of protein bars. I prefer Zone Perfect bars because I think they have the best combination of taste and nutrition. Try to pick a bar that’s around 200 calories and includes at least 15 grams of protein. This will tide you over for 2 hours.

Nutrition Principle #4 – Fast Food Is Fine in Moderation.
It’s no surprise that 80% of people who are considered overweight and unhealthy are “heavy users” (pun intended) of fast food restaurants. You can enjoy fast food on occasion by learning what to eat (e.g. eat half the bun, hold the mayo and/or cheese, take a few sips of a shake instead of devouring a 64 oz. Blizzard Blast). If you’re still hungry when you leave the golden arches, eat a protein bar or better yet you’ll get to eat again in 3 hours.

Nutrition Principle #5 – No Cheat Days (Look at the Math!).
Rome wasn’t built in a day, but it could be destroyed in one. Balance, moderation, and making good choices are habits that must be strengthened through repetition⎯one cheat day can offset all the “good” days. Some regimens allow people to take off one day per week and eat anything and everything they want. This is a completely ludicrous approach. Eating right and making good choices is a habit, and habits always get stronger through repetition. If someone’s trying to quit smoking, you wouldn’t tell them they could smoke a pack on Sunday and quit again on Monday.

Below is a video with a few tips and tricks from our nutrition specialist, Eric.

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